3 Day Full Body Workout Routine by Bakhar Nabieva

Ready to sculpt your dream body like fitness icon Bakhar Nabieva? Her 3-Day Full-Body Workout Routine is specifically designed for beginners who want to build strength, tone their entire body, and put extra focus on glute development. This 3 Day Split is the perfect entry point to transform your physique with expert guidance and structure.

Whether you're new to training or returning after a break, this program combines hypertrophy, strength-building, and glute isolation in a weekly split you can actually stick to.

What’s Inside the Program:

•  3-Day Full-Body Split – Monday, Wednesday, and Friday training blocks.

• Glute-Focused Progression – Emphasis on posterior chain with BB Hip Thrusts, RDLs, RFESS, and more.

• RPE-Based Intensity Control – Learn to train smart and avoid burnout with Bakhar’s intuitive effort scale.

• 4-Week Progression Plan – Volume increases and deloads are built-in for safe, consistent gains.

• Exercise Glossary & Warm-Ups – Step-by-step warmups and terminology explained for total beginners.

• Beginner-Friendly Strength & Hypertrophy Exercises – Barbell squats, dumbbell presses, pull-ups (and regressions).

Benefits of This Program:

• Sculpt lean muscle while targeting glutes with science-backed methods.
• Ideal for beginners with clear instructions and exercise progressions.
• Save time – only 3 workouts a week with maximal efficiency.
• Build foundational strength and form confidence for long-term fitness.
• Created by Bakhar Nabieva
• Trackable results with structured volume progression and load adjustments.